From Burnout to Bed Rotting

Scrolling, streaming, and snacking while lying in bed may sound like a great way to spend a lazy weekend morning. But for many Gen Zers, it’s become a common crutch for self-care known by the social media term “bed rotting.” This trend isn’t about simply taking some downtime; it’s a response to overwhelming stress, burnout, and mental fatigue. It’s also potentially detrimental to long-term health, raising the concerns of sleep experts.

"Given today’s uncertainties, I understand why young people have this strong urge to retreat and are taking to their beds as a coping mechanism," says Dr. Danielle Wall, the resident sleep advisor at Sit ‘n Sleep. "But staying in bed all day can seriously disrupt your body's sleep cycles. And when that happens, your overall health can suffer."

What Is Bed Rotting, and Why Is Gen Z Doing It?

You’ve probably seen TikTok videos where someone talks about spending hours during daytime, or even multiple days at a time, lying in bed and keeping physical activity to a minimum. Ironically, sleep isn’t part of bed rotting. Instead, it’s all about engaging in passive activities like watching TV or going online.

Think of it like a timeout from the daily grind of life. In a culture that prizes hustle and where it’s common to have a side gig in addition to a full-time job, bed rotting can almost be seen as self-preservation. Gen Zers say they need to decompress and recharge, and there’s no place safer and more comfortable than their own beds.

Perhaps it’s not surprising that this is a uniquely Gen Z trend. This generation is more likely to suffer stress in response to current events than other adults, and they’re also more likely to talk about and prioritize their mental health, according to the Stress in America: Generation Z report from the American Psychological Association. So while the intention behind bed rotting is understandable, it may not deliver the benefits people want.

The Science of Sleep — Why the Bed Should Be for Sleeping, Not Moping

Healthy sleep hygiene habits are foundational for quality sleep, the kind that supports physical, mental, and emotional well-being. And reserving the bed for sleep — not for distracting activities — is an important component of sleep hygiene.

“Normally, going to bed is the cue to your mind and body that it’s time to rest. You’re training yourself to develop a sleep response,” Dr. Wall said. “That makes it easier to fall asleep, and it also helps you set your internal sleep-wake cycle, which is another important sleep hygiene habit.

“But,” she added, “staying in bed awake during daylight hours weakens the normal sleep response. Your brain starts to associate it with wakefulness, which can disrupt your circadian rhythms and lead to inconsistent sleep patterns or insomnia. And sleep disruption can negatively affect your immune system, heart health, memory and focus, and more.”

It’s ironic that with bed rot, the amount of sleep can decrease even though the hours in bed increase. And less sleep can lead to more health issues.

The Negative Impact of Bed Rotting on Mental and Physical Health

It’s not just about poor sleep, though. Bed rotting can wreak havoc on physical health in other ways. Think about the “rotting” part: That inactivity may cause aches and pains due to stiff muscles, weak circulation, and poor posture (especially if you’re craning your neck to watch TV or look at your phone).

There’s a mental toll, too. People who are bed rotting to relieve anxiety may experience the opposite, as isolation breeds loneliness. It’s a serious blow to a good mood, which is also negatively affected by exposure to outdoor light.

"Unfortunately, bed rotting can become a vicious cycle," Dr. Wall said. "The more time spent in bed, the more lethargic and low energy you feel, and soon it eventually gets harder to find the will or strength to leave your bed. There can be real physical and psychological barriers to resuming normal activity."

Sleep Experts' Advice: How to Break the Bed Rotting Cycle

• There are several strategies that can help reestablish proper sleep hygiene:
• Limit the bed to sleeping.
• Establish consistent sleep and wake times, even on weekends.
• Create a dedicated relaxation space where you can unwind that’s not your bed.
• Take movement breaks during the day, like gentle stretching or a short walk.
• Create a bedtime ritual, like meditating or taking a bath, to signal your body it's time for sleep.

The Role of Comfortable Sleep Settings in Mental and Physical Rest

If you’ve quit the bed rotting habit, but you’re still having sleep issues, it may be time for a more supportive mattress. You’ll be more comfortable (and sleep better) because you’ll have increased postural support and less pressure on the neck, shoulders, lower back, and other key areas of the body. You’ll wake up refreshed, without the urge to bed rot.

Finding Your Balance

Bed rotting is a reminder that a stressed-out generation needs to recharge. But revitalizing restoration can only happen with a combination of activity and rest, of solitude and connection.

With good sleep hygiene habits and a supportive sleep environment, the time you spend in bed will help you feel more rested, freeing up your day for the meaningful activities you enjoy that contribute to true mental wellness.